Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

29

30

31

  • Bench Press : 5-5-5-5
  • Rahoi

Jun | 1

2

3

4

  • 5 RFT: Double Unders and Push-ups

5

6

  • Chipper: Wall Balls, Sit-ups, Pull-ups and 6 more
  • Every 1 min for 10 mins: Burpee Box Jump Over

7

8

  • 4 RFT: Double Unders, Dumbbell Thrusters and Dumbbell Walking Lunges
  • Row 500 m TT

9

10

11

  • Snatch : 3x25 at 75/55 lbs, rest 2 mins
  • 3 RFT: Alternating Dumbbell Bicep Curls, Dumbbell Box Step-ups and 400 m

12

13

14

15

16

17

18

19

20

21

  • Overhead Squat : 4x3 at 75% 1RM
  • Chipper: Double Unders, Sit-ups, Air Squats and 4 more

22

23

24

25

  • 4 RFT: Sandbag Cleans, Sandbag Back Squats and 200 m
  • 4 RFT: Chest-to-bar Pull-ups, Deficit Push-ups and Double Unders
  • Clean 3-3-2-2-1-1-1
  • Back Squat : 3-3-2-2-1-1-1
  • "Tabata" - Sit-ups : 8 x 20 secs / 10 secs

26

27

28

29

30

Jul | 1

2

3

4

5

6